Grapes: Calories, Nutrition Facts, and Health Benefits (2026)

Grapes contain 104 calories per 1 cup (151 g), providing 1.1 g of protein, 27.3 g of carbohydrates, and 1.4 g of fiber. They also contain 4.8 mg of vitamin C and 288 mg of potassium, making them a nutritious choice for a snack.

This page explores the nutritional profile of grapes, including their calorie count, macronutrient breakdown, and health benefits. It also examines how grapes fit into various dietary goals and their impact on blood sugar levels.

Grapes Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for grapes per 1 cup (151 g) and per 100 g.

Values are for 1 cup (151 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	104	69	5%
Protein	1.1 g	0.7 g	2%
Carbohydrates	27.3 g	18.1 g	10%
Fiber	1.4 g	0.9 g	5%
Sugar	23.4 g	15.5 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	4.8 mg	3.2 mg	5%
Potassium	288 mg	191 mg	6%
Vitamin K	22.0 mcg	14.6 mcg	18%

About 94% of grapes calories come from carbohydrates, 4% from protein and 2% from fat.

Grapes by Health Goal

Here, we assess how grapes rate against common dietary goals, helping you understand their suitability for your nutritional needs.

Goal	Rating	Why
Weight loss	Fair	104 calories per serving with 1.4 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 14 per serving
Immunity	Fair	Provides 4.8 mg vitamin C (5% DV)
Digestion	Fair	1.4 g fiber per serving supports regularity
Heart health	Good	Potassium (288 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Grapes and Blood Sugar

Glycemic index: 53. Glycemic load: 14 per serving.

Grapes has a glycemic index of about 53 and a glycemic load of around 14 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Grapes Compares to Other Fruits

The comparison table highlights how grapes stack up against other fruits in terms of calories, sugar, and other key nutrients.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Grapes	69	15.5	0.9	3.2
Cherries	63	12.8	2.1	7.0
Blueberry	57	10.0	2.4	9.7
Apple	52	10.4	2.4	4.6

Grapes Myths, Checked

Grapes are just sugar , Misleading. A cup of grapes has about 23 g sugar but also vitamin K, potassium and polyphenols.

Grapes are bad for weight loss , Misleading. Grapes are easy to overeat, but a measured cup is about 104 calories and can fit a diet.

How to Track Grapes

Fruit portions are easy to misjudge, and the difference between 1 cup of grapes and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log grapes accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of grapes?

One cup of grapes contains 104 calories, making it a relatively low-calorie snack option.

Is grapes good for weight loss?

Grapes can be part of a weight loss diet due to their low calorie content and high water content, but moderation is key due to their sugar content.

Can people with diabetes eat grapes?

People with diabetes can eat grapes, but they should monitor portion sizes because grapes have a moderate glycemic index of 53.

How much vitamin K is in grapes?

Grapes provide about 14.6 micrograms of vitamin K per cup, contributing to your daily vitamin K needs.

Is grapes high in sugar?

Grapes contain 23.4 g of sugar per cup, which is higher than some fruits, but they also offer fiber and nutrients.

Are grapes fattening?

Grapes are not inherently fattening; they can fit into a balanced diet when consumed in moderation.

Key Takeaways

• Grapes provide 104 calories per 1 cup (151 g).
• They contain 1.4 g of fiber, which aids digestion.
• Each cup offers 4.8 mg of vitamin C, contributing to immune health.
• Grapes have a glycemic index of about 53, indicating moderate blood sugar impact.
• They contain 288 mg of potassium, important for heart health.
• Grapes are low in fat, with only 0.2 g per cup.